Posture: Correct the Exaggerated Arch in Your Lower Back with these Easy Posture Exercises

By Dr Ken Nakamura+

Hyperlordosis Posture-Excessive Low Back Curve: Toronto Downtown Chiropractor

Wouldn’t you like to have good posture? If you want to correct the exaggerated curve in your back, you can do that with exercise.

 

Do you suffer from lower back pain? It’s likely because you have a larger than normal arch in your spine.

 

In this article, I reveal the basic exercises to correct your increased lower back posture. I’ve added some advanced exercises you can do after you’ve mastered the basics.

Posture Correct An Excessive Low Back Curve

Posture: Correct An Excessive Low Back Curve

 

Your lower back and your neck both curve forward, the curve is called a lordosis. It is normal posture to have a lordosis in your neck and lower back.

 

While surfing the net, I’ve noticed a lot of incorrect information out there on posture. Many web sites are giving out the wrong information and it seems like there are many copies of this same wrong information on many other websites.

See Also: 4 Upper Back Exercises To Improve Posture 

 

As a practicing Chiropractor, I’d like to make sure you have correct information as you research posture.

 

When your lordosis has more of a curve than average, it’s called hyperlordosis. Hyper means excessive, as in a hyperactive child. So, the term, hyperlordosis means excessive lordosis in your posture.

 

The picture above shows a woman with hyperlordosis of the lower back, with no lordosis of the neck. “Hypo” means less of or deficient so she is hypolordotic.

 

 

You may have hyperlordotic posture, which is not causing you any pain. That’s great but take measures to correct the problem now. You are at higher risk of developing osteoarthritis in your joints and in the discs of your lower spine.

 

See Also: Advanced Posture Exercises For Your Rounde Upper Back

 

Furthermore, if you take action now, you can make your butt look smaller. I am not actually making your butt smaller. I’m just making your butt look smaller by teaching you the exercises that will put your pelvis in the proper position. The exercises will decrease your lordosis. Same butt – different look.

Hyperlordosis Posture is caused by:

 

A:  Tight muscles

 

  • Your low back muscles run on either side of the spine, they are called the erector spinae.
  • Your hip flexor muscle is called the psoas

 

B:  Weak Muscles:

 

  • Your gluteus maximus muscle gives your butt its shape.
  • Your abdominal muscles. Namely, the rectus abdominus are the six-pack muscles that everyone wants to have. It’s just that for most of us (like me) those muscles are hidden in fat.

 

The problem with the hyperlordosis posture is there is an imbalance between muscles. Some muscles are too tight and pull hard in one direction and others are too weak and don’t pull enough, these imbalances increase the curve in your spine.

 

How Do You Fix Your Posture Then?

 

First, Stretch the Tight Muscles Then Strengthen the Weak Muscles.

A: Arch Your Lower Back Like The Cat Pose in Yoga – Stretch your low back erector spinae (low back muscles).

 

  • Get on all fours with your hands under your shoulders, your knees under your hips.
  • Arch your upper back and lower back like a cat does when it’s scared.
  • Hold for 30 seconds – do 3 sets.
  • If you have a disc problem, or it hurts to arch and flex your back, this exercise is not for you.

A: Child Pose: Second stretch for your low back erector spinae (low back muscles).

  • Get on your hands and knees.
  • Sit back onto your heels with your arms reaching out as far as they will go.
  • Your head is looking down – neck down.
  • Hold for 30 seconds – do 3 sets.

A: Lunge Pose: You need to stretch the hip flexor muscles (psoas muscles)

  • Get down on your knees.
  • Put one leg forward with the knee bent to 90 degrees.
  • Other leg is back with the knee very slightly bent resting on the floor.
  • You should feel the stretch in the front part of your hip.
  • Hold for 30 seconds and do 3 sets.

Second, strengthen your gluteus maximus (your butt shaping muscle) and abs (your rectus abdominis muscles or six pack muscles)

I will give you two exercises to strengthen your gluteus maximus. The squat and the single leg squat.

B:      The Chair Squat To Strengthen Your Gluteus Maximus

How to Improve Posture-Chair Squats: Toronto Chiropractic Clinic

  • Stand with your back to the chair.
  • Your feet should be a shoulder width apart with your feet turned out slightly
  • Make sure to not arch your lower back when lowering yourself down to the chair.
  • Touch the chair and come right back up 10X – do 3 sets.

B:    Single Leg Squat To Improve Your Posture. When you can do three sets of the chair squats easily, try single leg squats. 

  • Always stand near a wall so, you can support yourself if you lose your balance.
  • Stand on one leg.
  • Stick out your butt as much as you can while bringing your other leg back, dragging it on the floor to keep balance.
  • Go as far as you can with the back leg.
  • Don’t let your knee go forward past the big toe
  • Do 3 sets of 10.

Strengthen Your Abs To Help Your Posture

B: Front Planks strengthen your abs without putting dangerous pressure on your discs like crunches and sit-ups do.

  • Lie face down.
  • Toes together and your arms shoulder width apart.
  • Hold this position without raising your butt too high
  • Your body should form a straight line. Look in the mirror.
  • Hold for up to 1 minute at a time. – do the exercise 3 times.

B: Advanced Abs Strengthening To Help Your Posture

Advanced Planks: Correct your excessive low back arch posture

  • Get a basketball or medicine ball.
  • Get in the front plank position.
  • Balance with your forearms on your medicine ball/basketball.
  • Pull your arms in toward you while balancing on the ball.

 

Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section. 

 

 

 


Author

Dr Ken Nakamura

Who is Dr. Ken? I’m a father, spouse, chiropractor, and I love what I do! I created Bodi Empowerment to bring you and everyone-else safe and effective methods for self-treatment by basing my articles on research to everything I can. Still many parts will be based on 18 years of experience, seminars, and collaboration with other health experts; which means you will get opinions as well. Sometimes my articles won’t agree with what is currently accepted, but I am not here to please everyone. I’m here to empower you through the knowledge that I give you. Dr. Ken works at Rebalance Sports Medicine in downtown, Toronto.

589 Responses to Posture: Correct the Exaggerated Arch in Your Lower Back with these Easy Posture Exercises
  • Aman says:
    March 8, 2017 at 8:53 pm

    Hi sir. I am suffering from hyperlordotic from past four years. Firstly I understand that my Ted is going out so I started running 3 k.m. daily.but later I understand this is another problem.
    I started your exercises.
    My question is
    In how many days I will reach to good posture?
    Am I start dieting also?
    Is running injuries to recover good posture?
    I am waiting for your reply with hope…

    • Dr Ken Nakamura says:
      March 9, 2017 at 9:59 pm

      Thanks for your question Aman. Not sure your mean by “I understand that my Ted is going out”.
      1. You ask how many days to reach good posture but it is more like how many months, which depends on if you are doing the exercises correctly or if the exercises are done with right frequency, everyday for many months. You might see a difference after a month or two. Also, depends on many other factors including how bad the curve is.
      2. Unless you are overweight it won’t affect the posture.
      3. Running injuries and posture? If you have hyperlordosis, this may cause lower back pain. Your question is too general. You can have lower back pain to foot pain with running injuries.

      The above are opinions and not recommendation.

      Hope that helps your posture. This downtown Toronto chiropractor will help do his best to answer your questions.

  • Lucy says:
    March 8, 2017 at 10:29 am

    HI! My name is Lucy and I have a 13 year old daughter who has been a gymnast since she was a baby. When ever I see her standing, her lower back is always curved a lot, and her stomach is sticking out. Lately she has had some lower back/butt pain. I’m wondering if the two are related. I read the article you have online and looked at the exercises. She is a gymnast and so she is already very strong and flexible. she also does all of these exercises already on a daily basis. I don’t know what to do and I don’t know how to help her so if I could get some feedback from you, that would be wonderful.

    • Dr Ken Nakamura says:
      March 8, 2017 at 8:02 pm

      Thanks for your question Lucy. While she may be doing the exercises every day the routines in gymnastics involve a lot of extensions. So the extensions (going backwards) like a back handspring, back walkover are far more pressure than doing these exercises in this article trying to fix the extension exercises. More importantly, it would be a good idea to get an X-ray for a gymnast with lower back pain. You want to rule out a pars fracture that happens with many gymnastics. Not from trauma but from repetitive extensions.

      You might hear pars fracture or spondylolisthesis when you get the X-ray report or the X-ray report may say that there is no problem which is what you want to hear. That’s my opinion and not a recommendation. I think it would be prudent to get an X-ray based on what you have told me so far. If you have any questions this downtown chiropractor will try his best to give you a helpful answer.

      Hope that helps your daughter’s posture.

  • Kate says:
    March 6, 2017 at 3:55 am

    Hello! About how long will it take for these stretches to start improving my back?

    • Dr Ken Nakamura says:
      March 6, 2017 at 8:53 am

      It will take at least a month before you start to see changes, Kate. Hope that helps your posture. This downtown Toronto chiropractor is here is you have any more questions.

  • Yolanda says:
    February 28, 2017 at 11:04 pm

    Thank you for sharing. I will try these in the coming weeks.

    • Dr Ken Nakamura says:
      March 1, 2017 at 12:35 am

      You are welcome Yolanda. I hope you feel your posture is better in the coming months. I’ll answer any more question right here at this little downtown Toronto chiropractic clinic.

  • alok says:
    February 21, 2017 at 9:01 pm

    I am having a hollow back. My age is 25.it doesn’t appears good.it looks like butts going out and posture of a girl with big butts.How to reduce the butt size and remove the hollow back to normal posture.

    • Dr Ken Nakamura says:
      February 21, 2017 at 10:21 pm

      Thanks for your question Alok. Try out the exercises and it will help the hollow back and butt size as they are part of the same problem. This is an opinion and not a recommendation.

      Hope that helps.

  • pankaj says:
    February 20, 2017 at 9:23 am

    Good morning Dr.
    I am 25 years old when I was 21 yr old I was selected in Indian defence but in medication checkup I found rejected due to lumber lordosys.
    After that I have done x-rays and other Dr also say about lumber lordosys.Now I am feeling pain in my back
    In xray we seems that spinal cord is going into stomach and femar is coming out side from back side of body.let’s understand by picture

    !=
    =!
    !=
    (
    When its getting bent there its branches also disturbed.
    Please suggest some mediation or exercises
    Thank you.

    • Dr Ken Nakamura says:
      February 20, 2017 at 9:46 pm

      Thanks for your question Pankaj. I would simply try the exercises here every day for many months. Some people have to keep up the exercises indefinitely. That’s my opinion and not a recommendation.

      Hope that helps your posture.

  • Autumn says:
    February 7, 2017 at 3:11 am

    As per your explanation, I have hyperlordosis in my lumbar spine. I also have “straight neck.” I’m in a great deal of pain and have been for the past three months, though the pain onset was initially in my low back in September 2016. Almost all of your recommended stretches cause pain–existing at this point is painful. Any recommendations for someone like me? My physical therapist has me doing banded monster walks and clamshells but I don’t really see how they’re going to help. Do you think getting a sit-to-stand desk at work will help? Any recommendations for pain management?

    • Dr Ken Nakamura says:
      February 7, 2017 at 9:38 pm

      Thanks for your question Autumn. Your physiotherapist seems to think that you have something wrong with your hip or that you have weak glut medius or that they are “not active” Usually the cause is that there is a nerve impingement in the lower back but I cannot be sure without examining you.

      You need to address the cause of the pain which likely isn’t just your posture.

      Hope that helps your lower back pain.

      • Autumn says:
        February 8, 2017 at 2:21 am

        Thank you for your insight. MRI results show that there is no nerve impingement which I found surprising since I’m in so much pain. At any rate, thanks for what you’re doing. I think its wonderful that you’re attempting to educate the masses.

        • Dr Ken Nakamura says:
          February 8, 2017 at 5:24 am

          Thanks for your comment Autumn. Also, MRI’s are not reality. They don’t take MRI’s while you are sitting. When you sit with bad posture it is a fact that the pressure on the disc increases, while lying down the pressure on your disc decreases. This means they found no pressure on the disc as it wasn’t taken while you were in a non-painful position. MRI can be very misleading. You have to correlate them with the history and exam and not just take them at face value. You also have to take into account the effects of gravity while sitting and lying down.

          Hope that helps clear up while you are having pain in your neck.

  • Rajiv Chandrasekhar says:
    January 20, 2017 at 2:35 pm

    I am an 18 year old male. I suffer from lumbar lordosis. I get pain while standing or sitting for long. This pain occasionally goes down through my right hip to the right leg. Its more like a electric shock.
    Any suggestions?

  • Anonymous says:
    January 13, 2017 at 11:08 pm

    Hello Doctor,
    I’ve noticed that I have a large “C” curve in my back.
    It does not currently cause me any pain or discomfort. I think it may be because I have bad posture and spend most of my time sitting down. What would you recommend to improve my posture and straighten my back? I am currently 16 year old male.
    – Anonymous

  • Hayley says:
    January 9, 2017 at 12:41 am

    Hello, doctor. I’m 14 years old but all my life I’ve realised I had a huge arch in my back. My stomach and everything stays flat because I’m a competitive swimmer, which makes the arch in my back look even more dominant. If I stand against a wall, and press my back against it, I can actually fit both my hands with a tiny bit more room in my arch, that’s how bad it is. My shoulders also curl forward naturally (I’m not sure if it’s because I’m a swimmer because I’ve noticed most people on my team with it to, but unlike me they can straighten it out and I can’t) , which makes my posture even worse. I was wondering with doing these exercises daily, how long it might take for even the slightest change?

    • Dr Ken Nakamura says:
      January 9, 2017 at 9:04 am

      Thanks for your question Haley. If you do the exercises correctly, and continuously you will likely have some results in a few months. It could be as little as a month but as you say your case is more extreme. This is an opinion and not a recommendation.

      What does your medical doctor think?

      Hope that helps your posture and your arch in your lower back.

  • Cam says:
    January 8, 2017 at 2:58 am

    I am a 17 year old currently playing for a high level basketball college, I also have hyper lordosis which causes pain sometimes. I have read through these exercises and been doing them for about a week. My question is that if the exercises cause pain is it correct to continue and on the diet part it says about no carbs however carbs is a big part of the diet plan given to me by our teams coach. Should I keep with this or change it?

    • Dr Ken Nakamura says:
      January 8, 2017 at 7:31 pm

      The exercises should not cause pain Cam. They can cause a stretch which some people interpret as pain but being an athlete I assume you have a high pain threshold. I would stop if the exercise that is giving you pain. I haven’t written about carbs. I will leave that to the nutritionists.

      Hope that helps your posture and pain.

  • Taylor R says:
    January 6, 2017 at 3:35 pm

    Hello,
    I have always struggled with planks as I feel that my overly arched back makes it harder to hold the correct form and ends up hurting my lower back even more. Do you have any recommendations on how to achieve the correct plank position with hyperlordosis?
    Thank you.

    • Dr Ken Nakamura says:
      January 8, 2017 at 2:01 am

      Thanks for your question Taylor. You should stick your butt up high and proud. Like a mini triangle this will prevent you hurting yourself. This is an opinion and not a recommendation.

      Hope that helps your planks and your posture.

  • Mary Smallwood says:
    January 4, 2017 at 10:26 am

    I am 63 years old and until 18 months ago I never had a bit of back pain. Then, almost overnight and for no reason I started with low back pain every single day that has ranged between 3 and 8. Around this same time I noticed that – again for the first time in my life – my stomach seemed to get huge and protrude. AND then one day I happened to put my hand along my lower back and was astonished to feel a deep indentation around L5. My pain is mainly around my left SI joint and down the front of my left leg. Xray and MRI don’t show much – a little disc degeneration – so docs are not concerned. They say just go for PT. NOW I am beginning to think lordosis is involved. What is the relationship between lordosis and SI joint dysfunction? In other words, which path should I pursue And, is there any hope for me at my age?

    • Dr Ken Nakamura says:
      January 5, 2017 at 9:53 pm

      Thanks for your question Mary. In some cases an excessive lordosis can contribute to making the disc herniate at the front. Most times it won’t be detected by MRI as you take the MRI while lying down. Most people with this type of pain have pain if they stand still for too long or walk for longer periods of time, but are relieved by sitting for shorter period of time. Try 4 sets of 10 knee to chest exercises. If that helps than that is likely what is the problem with your lower back. This is an opinion and not a recommendation. Also note that you can get worse with any type of exercise.

      Hope that helps your possible hyperlordosis.

  • gunner says:
    December 8, 2016 at 4:22 pm

    sir,i hav read that excessive sitting and inactivity leads to hyperlordosis.and i hav been that way all my life,and now i hav severe lordosis.so if i were to hav an active life where i stand for every 1hour of sitting work,and hav physical activity for 30-45mins daily,will my lordosis correct itself ? and is lordosis and apt same ?

    • Dr Ken Nakamura says:
      December 14, 2016 at 10:04 am

      Thanks for your question Gunner. You should do these exercises in the article and generally get fitter. This is an opinion and not a recommendation.

      Hope that helps your posture.

  • Thomas says:
    December 5, 2016 at 12:41 pm

    How often a day/week do you do the exercises?

    • Dr Ken Nakamura says:
      December 6, 2016 at 11:54 am

      You do the exercises everyday for several months.

  • nebiyu eliyas says:
    November 29, 2016 at 4:45 am

    hello dr, I can’t perform the cat pose exercise correctly. if u have any tips on how to do it/alternative exercises please help me.

    • Dr Ken Nakamura says:
      November 29, 2016 at 10:35 pm

      Thanks for your question. I would just leave it out, or do the best you can.

      Hope that helps your posture.

  • Ahmed says:
    November 22, 2016 at 3:02 pm

    Hi Doctor,

    Great information,, Thanks
    I have numbness in my heel and tingling sensation in my leg fingers and my MRI report reveals L5-S1 sciatica whereas recent x-rays reveals L5-S1 and also L4-L5.

    Can you please suggest what exercise should I have to do? If you can share pictures/vedio clip for this exercise that should be great and much appreciated.

    Thanks in advance

    • Dr Ken Nakamura says:
      November 23, 2016 at 9:33 am

      Thanks for your question Ahmed. I can’t recommend anything to you. You have to give me a lot more detail of your symptoms. Concentrate on one thing. Do not talk about 3 different things in one sentence eg. finger, heel and leg. If you don’t give a lot of details I cannot help you. Try writing one paragraph for one problem.

      Good luck with your posture and your various pains and tingling.

      • Ahmed says:
        November 28, 2016 at 5:17 pm

        Thanks Doctor for replying.

        Sorry for the confusion and Its not three different things but rather its only one thing that is due to disc bulge I’m having numbness in my heel with tingling sensation in my fingers.
        MRI Report:
        Partial disc desiccation at L5-S1 level.
        Diffuse disc bulge with focal annular tear at L5-S1 level narrowing the spinal canal and causing mild compression on thecal sac.
        Configuration of discs, thecal sac, filar roots, lateral recesses, neural foraminae, neural arches, facet joints and posterior elements are within normal limits.

        T2 sagital screening of cervicodorsal spine reveals:
        Osteophytes noted in C3 to C6 vertebral bodies.
        Diffuse disc bulges noted in C3-C4 to C6-C7 narrowing the spinal cand causing mild compression anterior subarachnoid spaces.

        Can you please advise the daily exercise should be done daily and it’ll be great if you can share pictures/vedios of exercise to reduce this disc bulge.

        Thanks in advance.

        • Dr Ken Nakamura says:
          November 29, 2016 at 10:34 pm

          This is what you wrote: “I have numbness in my heel and tingling sensation in my leg fingers and my MRI report reveals L5-S1 sciatica whereas recent x-rays reveals L5-S1 and also L4-L5.”

          I cannot help you as the diagnosis is not clear. I suspect that your diagnosis was made by MRI instead of the proper way which is by history and examination. How long did your doctor spend with you? How long was the exam?

          I don’t have a clear diagnosis so I cannot help you.

          Good luck with your possible disc herniation.

  • Pat says:
    November 3, 2016 at 4:17 am

    Hi Ken,

    I’d really appreciate your advice. I have chronic lower back tightness which regularly wakes me at night. It is much tighter after I walk slow or stand still for long periods. Associated with this I have strained my calf muscles dozens of times in multiple places on both sides but my calves aren’t tight. I can strain them running fast or walking slow and it’s likely to occur after periods where my back is tight Just recently I strained my soleus after walking around a museum for an hour and then walking dow the stairs to get out. I was going fast or didn’t step awkward. I never have any hamstring or gluteal pain.

    I have seen so many people over the years with no resolution.

    What do you think the problem could be?

    • Dr Ken Nakamura says:
      November 8, 2016 at 11:19 pm

      Thanks for your question Pat. Sounds like your lower back possibly a disc with irritation of the nerve root which causes the muscle to get tight easily causing a strain. The solution is to fix the back and treat the muscles simultaneously.
      You don’t need back pain in order to have this. For instance, many people with heel pain with no back pain are helped by treated their lower back. You might even develop heel pain later if it gets worse.

      Hope that helps your calves and lower back tightness.

  • Stephen says:
    November 2, 2016 at 1:00 am

    Hi Dr Ken. Recently discovered this article through my embarassment of my posture. I believe i have hyperlordosis as my butt sticks out when i stand up thus pushing my belly put further and my curbe is quite deep. My partner calls me Kim Kardashian.
    I’ve just incorporated these exercises into my routine. I only go running for 4k and then work my core, no gym stuff.

    My question is from doing your exercises, how likely is it and how long will it take to reduce my curve? I’m 26 and weight 12 stone.
    I understand you only give recommendations but i’m very interested in your advice. Please help.

    • Dr Ken Nakamura says:
      November 8, 2016 at 10:56 pm

      Thanks for your question Stephen. If your curve not related to arthritis that you previously or currently have then it’s likely flexible enough to change with the exercises. While there are no guarantees most people improve. This is an opinion and not a recommendation.

      Hope that helps your posture.

  • Ester Botha says:
    October 27, 2016 at 6:02 pm

    Hello Dr.

    I am from South Africa, i have a problem with my back if i turn to the side you can clearly see that it looks like the “S” shape. i gym and try to improve on my back but i looks like nothing is happening. I use a roller for my back aswell. I want to post a photo so you can see my shape. Please help.

    • Dr Ken Nakamura says:
      October 28, 2016 at 7:36 am

      Thanks for your question Ester. It is normal to have an “S” shape to the spine. I think you think it is too curved. The exercises can help to a certain degree but will not
      “cure” you. Why don’t you give the exercises a try. This is an opinion and not a recommendation.

      Hope that helps your posture.

  • Jim Han says:
    October 23, 2016 at 4:06 am

    Is it possible to correct a 60 degrees kyphotic curve, preferably to 45, without surgery?

    • Dr Ken Nakamura says:
      October 24, 2016 at 6:08 am

      Thanks for your question Jim. I am afraid not. I don’t think it’s possible to go that far. You can always improve though. Good luck.

      Hope that helps your posture.

  • Lachie Wischer says:
    October 21, 2016 at 12:40 pm

    Hi Dr Ken,
    I am a 15yr old guy, I have a stress fracture in my back in the L5 vertibrai on both sides of the back. It was originally only fractured on one side but did not heal properly after 5 months and refractured it during the sport including the other side. The physio has told me I have an exaggerated back arch and tight hamstring muscles. I was wondering what exercises I can do, without damaging the healing process of my stress fracture. Thanks

    • Dr Ken Nakamura says:
      October 24, 2016 at 5:50 am

      Thanks for your question Lachie. Technically I can only give an opinion and you should have parental approval. You should be doing stabilisation exercises which I am assuming that you are doing with the physio. Also, most people that get stress fractures at L5 usually have what is called spondylolysis which leads to spondylolisthesis. Spondylolysis is the fracture and spondylolisthesis is the movement of the vertebrae forward. Usually, the this caused by sports like American football tackles, gymnastics, dancing or playing cricket as a bowler. You could have also had a trauma or hard hit. Either way, this is the result. I don’t think that correcting your posture will be your cure, though. You can do the exercises but if you are trying to heal the fracture that is not the right route to go.

      Surgery is the last option so you should try to heal your body first.

      Hope that helps your spondylolysis.

      Hope that helps your

  • Haider says:
    October 19, 2016 at 6:44 pm

    Hi, doctor , Thankyou for this article , i’m 18 and male i have a curve on my back due to which my hips sticks out , and the curve is from birth i guess so i just want to ask you , will these exercises work for me ? Will my hips go back to normal position ? How much days or weeks i need to exercise ?

  • Abdul Basit says:
    October 15, 2016 at 6:14 pm

    Hi doctor,
    Im a 21 year old guy, i have a deep curve in my lower back from last year, due to which my hips become prominent, My glutes muscles are also big, i feel pain in my lower back when i walk too much, i m very depressed because of my posture, please suggest me some exercises and give me tips how can this curve be corrected. Thankyou!

    • Dr Ken Nakamura says:
      October 18, 2016 at 11:08 pm

      Thanks for your question Abdul. Just try the exercises here in this article. This is an opinion, not a recommendation.

      Hope that helps your posture.

  • Brett says:
    October 15, 2016 at 6:12 pm

    Hey doctor I have hyper lordosis and was wondering if I took all the steps above is it a most likely thing to fix my back. Most of the time I tweak my back I believe its because of my condition and so I was just wondering if this is fixable for everyone or just by being lucky. Also if I do end up fixing it will I add some length to my height?

    • Dr Ken Nakamura says:
      October 18, 2016 at 11:07 pm

      Thanks for your question Brett. I have seen numerous cases where it does cause pain but that is by no means that hyperlordosis is guaranteed to be the cause of your pain. Yes if you “fix” the problem you will be slightly taller. It is 1-2cm so most people will not notice but if it makes you feel better that is the main thing. You may fix the hyperlordosis, you may not. It depends on the curve, if you had Scheurmann’s disease, how old you are and how persistent, how well you do the exercises etc.

      Hope that helps your posture.

  • Mani says:
    October 12, 2016 at 12:13 am

    Idk if you will read this or not but why are you not charging money for this info?
    The other guys online have always given 1-2 exercises then the rest they said they will charge money for.

    anyways i am happy that you don’t and i love you for it, you’re the only one who has dedicated his time to help people for free and i wanted to know can this exercise also lead to an increment of height(a lumbar causes a temporary loss of 2-3 cm i read)
    can lumbar straps help?

    • Dr Ken Nakamura says:
      October 12, 2016 at 3:21 am

      Thanks for your question Mani. If your lumbar curve is increased this can indeed cause a loss of height. Think of the person will a really slouched posture. In fact, you can slouch right now and see that you are shorter whether you are sitting or standing. Straighten up and you are taller.

      Hope that helps your posture and your height.

  • Hashaam says:
    October 2, 2016 at 3:57 pm

    Hello doctor I’m 19 years old,I have injured my lower back during dead lifts.I did an xray which shows that my lower back have lost the curve so I want you to recommend me some exercises to bring back the curve in, my lower back. .thank you

  • Dillon says:
    September 26, 2016 at 11:17 pm

    Hi Dr Ken, thanks for the exercise tips! I am in my late twenties and I am suffering shoulder pain after working in front of computer for extended hours. What is your opinion on the posture corrector or shoulder brace in the market? They claim to fix the back pain just by wearing them. Do you recommend them? Thanks.

  • Marian says:
    September 25, 2016 at 4:37 pm

    Hello Dr. Nakamura. My daughter is 9 yrs old. She has in-toeing (pigeon toe) and I brought her to the pediatric podiatrist who has ordered an insole insert to protect the arch of her feet. She also prescribed visits to the physical therapist for exercises to strengthen some weak muscles. The PT said that her lower back is too arched that caused her leg bones to twist inwards thus the in-toeing. After seeing the PT for 1 month for back and leg/feet exercises, we haven’t seen results. Your exercises look more fun for a kid. So we’ll try them. How many months/weeks do we need to do this? Will the results be permanent? To be honest, I don’t know if we should go back to the podiatrist or the PT for follow ups. Would taking her to the chiropractor be more beneficial? How long does she need to see the chiropractor to see results? Will the results be permanent? My concern is if her posture is not corrected early while her bones are still growing/developing she might develop more problems in the future. Thanks for your help. 🙂

    • Dr Ken Nakamura says:
      October 6, 2016 at 11:14 pm

      Thanks for your question Mariam. These exercises are not made for in-toeing or pigeon toe so they will not help your daughter. The problem can be related to the foot flattening out which seems to be addressed by the podiatrist. Other times the problem can be with hip rotator muscles not the arch in the lower back. I would recommend seeing a different physio in your area. Somebody recommended. You can look up reviews to see who is the best physiotherapist in your area. If not then you can look for the best chiropractor in your area.

      Hope that helps your daughter’s pigeon toe.

  • Devo says:
    September 15, 2016 at 2:12 am

    Hey there, I’m 22, and have had a curve in my lower back ever since I can remember, I have been weight training for the last few years and whenever I do heavy squats at gym my lower back starts to pain even when I stretch before I start…my glutes and rectus abdominus muscles are pretty strong so I don’t know what to do…please please help

    • Dr Ken Nakamura says:
      September 15, 2016 at 10:11 am

      Thanks for your question Devo. At the gym I go to most people do squats in a way that will eventually hurt their back. Most of the guys that lift heavy have lower back pain. What they are doing wrong is that they lose the curve in their lower back usually the last 10-20 cm (4-8 inches) that they bend down. When they lose the curve their disc pops out. No matter how much you stretch that will not change. It’s the technique that’s important.

      Here is how to learn to lift properly when squatting or you can get a personal trainer and do a few sessions.
      http://www.bodiempowerment.com/weight-lifting-techniques-smarter-than-chiropractors-how-to-use-back-safety-lifting-techniques/

  • Bhavanisreedhar says:
    September 7, 2016 at 5:08 am

    Hello Dr.ken
    My age is 29.married two secerian operation.I have a lower back pain.past six years.i done a MRI scan at 2013.There is some loss of posterior concavity of L3-L4 disc with mild mass seen.There is IR hyperintensity noted in the sacral side of the right sacroiliac jointsin its superior aspect may represt sacroilites.screening of servical spine shows mild disc bulge at C3-C4,C4-C5,level indenting the thecal sac at C3-C4 and indenting the cord at C4-C5 level no hyper intensited noted in the cord.screening of the dorsal spine shows focal T2 hyper intensity in T 7 and T 12 vertebral body may represent haemangiomas.it is my mri report pls clarify me what is actuall problem it is able to cure.i consult lot of doctors.back psin occurs during in sleep.thst resson i cant able to sleep properly.now i have a pain in sholders,neck,and head ache.I have a deep curve in my back .now my weight is 82,my height is 152,i cant able to reduce my weight.i tried lots of ways.i cant able to sit or stant at long time.so pls its cureable i can i take treatment.which kind of exercise and yoga practice help for me.my arm,butt,belly,thighs,arevery saggy,i want to tighten it,I want to reduce my weight.so pls give me a good solution.i can i cure my back pain and cure back curve.give me correct exercise details,weight loss ideas for me your reply is very valuable for me and my balance life
    Thank you

    • Dr Ken Nakamura says:
      September 7, 2016 at 8:59 am

      Thanks for your question Bhavanisreedhar. My opinion is that you should see someone that can examine you. Your problem is not simply having too much of a lordosis. There is the curve, weight, and the disc bugles not to mention possible anxiety issues.

      You can do the exercises to help your posture which can help to a certain degree but I don’t think it will solve all your problems. This is an opinion and not a recommendation.

      Hope that helps your posture.

  • Korey F says:
    September 2, 2016 at 5:55 pm

    ‘Sets’ just means take a short breather and then repeat. So just one a day, 3x per exercise.

    • Dr Ken Nakamura says:
      September 6, 2016 at 10:32 am

      Thanks for your question Korey. You are correct.

      Hope that helps your posture.

  • Jacob says:
    August 24, 2016 at 3:10 am

    Dr Ken I see all the above but my question is, when you mean 3 sets you mean Morning,day and night or should wait for few minutes and repeat the exercises??

    • Dr Ken Nakamura says:
      September 6, 2016 at 10:26 am

      Thanks for your question Jacob. You can wait a minute between the sets. Hope that helps your posture.

  • Shiv says:
    August 23, 2016 at 3:00 pm

    Hello Dr. Ken,

    Have lumbar lordosis with occasional lower back pain and the condition also seems to make my butt look bigger. Unable to avoid sitting long hours due to nature of work.

    Would like to try out all exercises mentioned in this website, however have a query requesting your advice:
    Can I do push ups and these exercises on alternate days?
    Will doing push ups increase lordosis condition?
    Will doing the ‘plank’ cause lower back pain?

    Thanks for your attention

    • Dr Ken Nakamura says:
      September 6, 2016 at 10:24 am

      Thanks for your question Shiv.
      1. You should do the exercises every day including the pushups. (However, don’t arch your back when doing the pushups which many people do when they have hyperlordosis)
      2. Planks help lower back pain.

      This is an opinion not a recommendation.
      Hope that helps your posture.

  • Siddhartha nandi says:
    August 20, 2016 at 7:04 pm

    Sir iam 27 years old.i am suffering from severe back pain since 5 years.i have neck pain also.i am diagnosed with l5s1 posterocentral disc prutrusion.i have also numbness and pain upto my foot.doctors adviced for physio and exercisr.kindly advice me sir.i am in severe distress in such a young age

    • Dr Ken Nakamura says:
      September 6, 2016 at 8:11 am

      Thanks for your question Siddhartha. I cannot help you, Siddhartha. You talk about 3 problems with no details and give me someone else’s diagnosis. Your explanation is too fragmented for me to help.

  • Ali says:
    August 19, 2016 at 3:31 pm

    Dear Dr. Ken,
    I have compounded problems.
    Arched and very tight lower back, rounded upper back and shoulders.
    Weak abs and gluteal muscles and perpetually tight hamstrings. And to boot tight priformis muscles.
    How should I attack this situation? Want to get to running as I’m overweight…but I fear these imbalances might be detrimental. What should I work on first?
    Thank you for any information you may have
    P.s. And a wonderful blog I may add

  • Tomás Marques says:
    August 15, 2016 at 7:24 am

    Hello doctor, I’m 16 years old and I have a huge hyperlordosis, I never had pain or anything, and for that reason only recently I found out that I had this condition, I spend about 10 hours per day sitting (bacause I’m a student and a part-time english teacher) and I also go to the gym frequently (even though I usually keep away from squatting and deadlifting, but I still do a lot of bench press, and I don’t know if that may be affecting my lower back). Also people many times tell me I have got an incorrect posture, but I have no ideia how to correct it, because most of the time I try to raise my chest and keep my back reasonably straigth, and I don’t know if there is any other way to correct it. So if you have any recommendations for me I would gladly recive them.
    Finally Dr, do you think I will be able to correct this problem only by doing this posture exercises (as of right now is all I´m doing).
    Thank you so much for your time.

    PS: My father is supposed to have a very light scoliosis, even though it is not in any way noticeble and I do not know if that may be related to my problem.

    Update: I discovered know that I have the “Kyphotic-Lordotic” posture

    • Dr Ken Nakamura says:
      August 16, 2016 at 7:51 pm

      Thanks for your question Tomas. My opinion is that you should simply do the exercises. Also, you can also do these exercises in the link in addition to the exercises in this article.
      http://www.bodiempowerment.com/advanced-posture-exercises/

      Keep in mind that you should get the opinion of someone that can examine you as I cannot see if any of this true. Maybe you just looked it up and feel it’s “kyphotic -lordotic ” posture.

      This is an opinion only and not a recommendation.

      Hope that helps your posture.

  • kartik says:
    August 13, 2016 at 10:27 pm

    Sir i have a sitting job and have to work alot infornt of computer because of it im suffering from lordosis and backpain nd cant even quit sitting.what should i do?

    • Dr Ken Nakamura says:
      August 14, 2016 at 1:36 am

      Thanks for your question Kartnik. Why don’t you do the exercises? I assume you are saying you have too much of a curve which is hyperlordosis. Remember though that any exercise can give you pain. I don’t know your full situation so you may get worse. Always best to get things checked out by a good chiropractor or good physiotherapist in your area.

      Hope that helps your posture.

  • Diana says:
    August 7, 2016 at 1:15 pm

    because of using very high heel shoes I had hyper lordosis before 10 years. 3 years back. I can fit my fist in the gap when I stand to wall.my upper back is also curved. shoulders bent to front. cervical spine bone also protruded exactly opposite to my throat bone. I don’t have any pain. but my posture is very bad. before 3 years I had a baby. in abdominal gap test i don’t find gap more than a finger. still by skin is very loose. my age is 31. my height is 143 cm. weight is 53. i have pear shaped body.I am getting knee pain when walking. I practiced yoga from my school days but from past 5 years my life became sedentary. if i do abdominal exercise will it create gap. i don’t know the exact condition of my transverse abdominal muscles. i am having excess weight also. how long i have to perform these exercises to see change. tucking pelvic bone towards abdomen while walking will make any correction.

    • Dr Ken Nakamura says:
      August 8, 2016 at 2:43 am

      Thanks for your question. Doing abdominal exercises usually helps your condition. Also being generally more fit a little bit more cardio but also weights helps. Doing the weights under the supervision of a personal trainer is often helpful. The only thing is they tend to give unsafe exercises for the abs. I know cause I watch them every time I good to the gym. Stick with planks, side planks. curl-ups and raising your legs from a dip bar or hanging off a chin-up bar.

      Hope that helps your posture.

  • Gareth Jones says:
    August 3, 2016 at 2:48 am

    Hi,

    I have been experiencing pain in my lower and middle of my back all the way up my spine. I am really struggling to stand up straight and I am crouched over slightly. Do you know why this is and what I could do to sort this?

    • Dr Ken Nakamura says:
      August 3, 2016 at 10:23 am

      Thanks for your question Gareth. A few things that can cause this type of problem
      1. inflammation like arthritis : depends on your age on the possibilities as there are many types
      2. Disc bulge: A common type of problem that can cause muscle spasm making you feel pain going up the spine especially aggravated by stress.

      I can’t tell you what it is but those are a couple of possibilities. Only an examination can confirm what the problem is.

      Hope that helps your posture.

  • Jessica says:
    August 1, 2016 at 8:50 am

    Hi I’m 15 years old and I notice I have hyperlordosis. I really don’t feel pain in my back but I notice I have a gap when I lay down in a hard surface. If I do these exercise everyday, will it help improve my back?

    • Dr Ken Nakamura says:
      August 3, 2016 at 10:29 am

      They should Jessica. Just give them a try, be consistent for at least a couple of months.

      Hope that helps your posture.

  • Tamwar says:
    July 29, 2016 at 1:07 am

    Hi Doctor
    I have hyperlordosis and was wondering how long it takes for it to become normal.

    Thanks

    • Dr Ken Nakamura says:
      July 29, 2016 at 3:35 am

      Thanks for your question Tamwar. It depends on a hundred factors including, how old you are if you have other sickness, your general health your, posture to start, how curved the spine is, how often you do the exercises, how many reps you do, if you do them wrong which many people do they will have no effect. Also depends how stiff your spine is whether you do exercises on a regular basis, how persistent you are etc… etc. My question to you is this, if you tell your doctor nothing about youself and they can’t see you, how will your doctor assess you.

      Why don’t you tell me more about your posture before I can give you suggesions. Describe things to me.

      Hope that helps your posture.

  • Mike says:
    July 24, 2016 at 2:21 am

    Is my lower back suppose to be tilted forward or pushed Inward like I’m flexing my abs?

    • Dr Ken Nakamura says:
      July 24, 2016 at 6:55 am

      Thanks for your question Mike. Yes your lower back is supposed to be pushed forward. Keep in mind that there are variations of what you call “normal”. Generally speaking if you have your back against the wall while standing a few inches or approximately 10 cm away. You should be able to fit your palm behind your lower back. Your palm should be touching your lower back and the wall at the same time. If there is a big gap then it’s generally considered to be too curved in some circles. Keep in mind there ethnic differences which will change this. For example people of African decent will usually have more muscle and fat in the buttocks making the curve seem more.

      Hope that helps you sort out your posture.

  • Kishore Punjabi says:
    July 14, 2016 at 11:46 am

    Thank you for sharing an informational blog on exercises.

  • chen says:
    July 11, 2016 at 7:42 pm

    hello doctor,
    i’m 34 y.o and 1 year after my second pregnancy, and the first one was a 1.5 before (very close).
    i have notice that i still have the posture of a pregnant women and a “mummy belly”.
    i don’t know if one reflect the other but i have a light diastasis recti.
    i want to improve both of the problems in the best way, i’m small and thin and it’s bother me a lot.
    i will be glad you’r opinion about both of my problems.
    thank you

    • Dr Ken Nakamura says:
      July 12, 2016 at 10:16 am

      Thanks for your question Chen. Unfortunately while there are exercises for diastasis recti they have not been proven to work. However here is some exercises. Just because they haven’t been proven doesn’t mean they won’t work. However I cannot vouch for their safety or effectiveness either. https://www.youtube.com/watch?v=Q6SfiH2-TEQ

      Hope that helps your posture.

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